Meditate For 10 Minutes
Researchers from Harvard, Massachusetts General Hospital and Boston University conducted a study on meditation training and came to this conclusion(1):
“The two different types of meditation training our study participants completed yielded some differences in the response of the amygdala — a part of the brain known for decades to be important for emotion — to images with emotional content,” says Gaëlle Desbordes, a research fellow at the Athinoula A. Martinos Center for Biomedical Imaging at MGH and at the BU Center for Computational Neuroscience and Neural Technology, corresponding author of the report. “This is the first time that meditation training has been shown to affect emotional processing in the brain outside of a meditative state.”
Famous People Who Meditate(4)(5):
Arnold Schwarzenegger spent a year in the 1970's practicing daily meditation and says that he still feels the benefits today(2).
Harvard neuroscientist Sara Lasar has found that it is possible to benefit from meditation by practicing as little as 10 minutes per day.(3)
“The two different types of meditation training our study participants completed yielded some differences in the response of the amygdala — a part of the brain known for decades to be important for emotion — to images with emotional content,” says Gaëlle Desbordes, a research fellow at the Athinoula A. Martinos Center for Biomedical Imaging at MGH and at the BU Center for Computational Neuroscience and Neural Technology, corresponding author of the report. “This is the first time that meditation training has been shown to affect emotional processing in the brain outside of a meditative state.”
Famous People Who Meditate(4)(5):
- Oprah Winfrey
- Russell Simmons, Co-Founder of Def Jam Records
- Arianna Huffington, President, Huffington Post
- Rubert Murdoch, CEO, News Corp
- Bill Ford, Chairman, Ford Motor Company
- Kobe Bryant, LA Lakers
- Jerry Seinfeld
Arnold Schwarzenegger spent a year in the 1970's practicing daily meditation and says that he still feels the benefits today(2).
Harvard neuroscientist Sara Lasar has found that it is possible to benefit from meditation by practicing as little as 10 minutes per day.(3)
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Headspace App
After years of struggling with meditation, Jay tried to learn using the app from Headspace. It both changed he viewed meditation and helped calm his mind. As of this writing they offer a FREE 10 day trail. You do not need to submit a credit card. Note, we DO NOT have a commercial relationship with this company. Link: www.headspace.com |
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(1) Link: http://news.harvard.edu/gazette/story/2012/11/meditations-positive-residual-effects
(2) Link: http://www.businessinsider.com/arnold-schwarzenegger-transcendental-meditation-2015-2
(3) Link: https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/
(4) Link: http://www.huffingtonpost.com/2013/07/05/business-meditation-executives-meditate_n_3528731.html
(5) Link: http://www.huffingtonpost.com/2015/03/14/famous-people-who-meditate_n_6850088.html
(2) Link: http://www.businessinsider.com/arnold-schwarzenegger-transcendental-meditation-2015-2
(3) Link: https://www.washingtonpost.com/news/inspired-life/wp/2015/05/26/harvard-neuroscientist-meditation-not-only-reduces-stress-it-literally-changes-your-brain/
(4) Link: http://www.huffingtonpost.com/2013/07/05/business-meditation-executives-meditate_n_3528731.html
(5) Link: http://www.huffingtonpost.com/2015/03/14/famous-people-who-meditate_n_6850088.html
Gold Prospecting (Self-Management)
Reading: EQ 2.0 p116
Every mind has an unlimited capacity for creativity. Years ago, the late Dr. Rollo May was asked the question: "What is wrong with man today." His response was simple: "Men simply don't think." There is 'gold' in your mind, yet very few people take the time to prospect for it. This is still true today and this exercise is designed to encourage creative thinking.
TASK:
Every mind has an unlimited capacity for creativity. Years ago, the late Dr. Rollo May was asked the question: "What is wrong with man today." His response was simple: "Men simply don't think." There is 'gold' in your mind, yet very few people take the time to prospect for it. This is still true today and this exercise is designed to encourage creative thinking.
TASK:
- Make sure you have done your daily exercise or have meditated prior to starting this exercise. We want your mind to be calm.
- Find a quite place where you will not be disturbed. Turn off all technology except the device you are using for this exercise.
- Decide on a major problem that you need to solve in your life. This can be business or personal related.
- Spend 15-60 minutes writing down every possible solution to the problem. There are no 'bad' ideas as this is a brain storming session.
- At the end of the week, review all of your Gold Prospecting sessions. Have you noticed a change in your thinking?
Emotional Ripple Effect (Self-Awareness)
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Reading: EQ 2.0 p.66-67 Watch the video to the right of the late, great Zig Ziglar telling his story 'Don't Kick The Cat.' Should Mr. B should have just gone straight to the switch board operaters house and kicked the cat directly? TASK: Purposefully generate an emotion in someone that creates a positive ripple. Log the interaction in your virtual journal. |
Poor Video Quality But Worth The Time
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Keep an Emotions Journal (Self-Awareness)
Reading: EQ 2.0 P78-79
Objectively identifying emotions takes practice. Being able to quickly identify your emotions will be a foundation of building your mental resilience.
TASK:
Log your emotional state in your virtual notebook right before every meal. Be honest with yourself and use the ConquerWorry™ system to identify your core emotions.
Objectively identifying emotions takes practice. Being able to quickly identify your emotions will be a foundation of building your mental resilience.
TASK:
Log your emotional state in your virtual notebook right before every meal. Be honest with yourself and use the ConquerWorry™ system to identify your core emotions.
Identify Your Emotions In Entertainment (Self-Awareness)
Reading: EQ 2.0 p.90-91
A great way to practice your emotional self-awareness is to identify how your feel at different times. The entertainment industry does a great job of taking us on an emotional roller-coaster. This provides a great opportunity to practice identifying our emotions.
TASK:
Log your thoughts on your emotions after watching TV, a movie or reading a book. Be specific about what took you to each emotion.
A great way to practice your emotional self-awareness is to identify how your feel at different times. The entertainment industry does a great job of taking us on an emotional roller-coaster. This provides a great opportunity to practice identifying our emotions.
TASK:
Log your thoughts on your emotions after watching TV, a movie or reading a book. Be specific about what took you to each emotion.
Strategic Breathing Sessions (Self-Management)
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Reading: EQ 2.0 p101-103
We are told that we take an average of 20,000 breaths per day. Proper breathing can(1)(2):
Conversely, poor breathing can lead to:
TASK: Practice Dr. Weil's simple 30 second breathing exercise 2 times per day. We suggest doing it at the same time each day. (See video to the right) |
(1) Link: http://www.dailymail.co.uk/health/article-140722/How-breathe-way-good-health.html
(2) Link: http://www.forbes.com/sites/daviddisalvo/2013/05/14/breathing-and-your-brain-five-reasons-to-grab-the-controls/ |
Laugh (Self-Management)
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Reading: EQ 2.0 p114-115
The Mayo Clinic reports that laughter delivers these benefits(1):
Bonus: Laughing burns calories!(3) TASK: Make sure you laugh, genuinely laugh once a day. At the end of the day, write down exactly what was funny. Suggestion: Find a couple of comedians on Youtube that you find funny. Make sure you watch a couple of clips as you start or end your day. |
Helpguide.org suggests the following activities(2):
(2) Link: http://www.helpguide.org/articles/emotional-health/laughter-is-the-best-medicine.htm (3) Link: http://www.webmd.com/balance/features/give-your-body-boost-with-laughter |
Visualization (Self-Management)
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Reading: EQ 2.0 p120-121
We want to be PERFECTLY CLEAR about Visualization. Any program that suggest that there is a "Secret" and "Law of Attraction" that enables one to just 'think' about something and it will happen is a waste of your time. Realistically, if you believed in that type of nonsense you would not have been accepted in to this training program. With that said, there is scientific research suggesting that there are benefits to applying visualization to your mental resilience routine. In a remarkable study, researchers were able to demonstrate the just visualizing, or 'thinking' about exercising increased physical muscle strength. (1) Some athletes that are known to use visualization include Tiger Woods and Jack Nicklaus. TASK: For this task, spend 5 minutes visualizing what life looks like for you 12 months from now if everything goes your way. Picture the situation first from your own eyes, and then from a third party lens, like maybe a camera on a drone! Pay attention to these four sense as you visualize yourself:
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An interesting piece of research from Australian psychologist Alan Richardson puts an academic lens on visualization. Here is Keith Randolph's well written explanation of the study(2).
"Richardson chose three groups of students at random. None had ever practiced visualization. The first group practiced free throws every day for twentieth days. The second made free throws on the first day and the twentieth day, as did the third group. But members of the third group spent 20 minutes every day visualizing free throws. If they "missed," they "practiced" getting the next shot right. On the twentieth day Richardson measured the percentage of improvement in each group. The group that practiced daily improved 24 percent. The second group, unsurprisingly, improved not at all. The third group, which had physically practiced no more than the second, did twenty-three percent better—almost as well as the first group!" (1) Link: http://www.ncbi.nlm.nih.gov/pubmed/14998709
(2) Link: http://www.llewellyn.com/encyclopedia/article/244 |
20 Minutes of Sunlight (Self-Management)
Reading: EQ 2.0 p122-123
Research on WebMD found that exposure to sunlight increases your serotonin levels that fight depression, effectively making is a mild anti-depressant(1)
In a research study, neuroscientists kept rats in the dark for 6 weeks. They found that they not only developed depressive symptoms, but brain damage also occurred. Neurons that produce dopamine and serotonin actually started dying!(2) We humans are meant to have exposure to the sun.
TASK:
Get 20 minutes of natural sunlight exposure each day.
(1) Link: http://www.webmd.com/mental-health/news/20021205/unraveling-suns-role-in-depression
(2) Link: http://articles.mercola.com/sites/articles/archive/2008/08/30/how-sunlight-can-improve-your-mental-health.aspx
Research on WebMD found that exposure to sunlight increases your serotonin levels that fight depression, effectively making is a mild anti-depressant(1)
In a research study, neuroscientists kept rats in the dark for 6 weeks. They found that they not only developed depressive symptoms, but brain damage also occurred. Neurons that produce dopamine and serotonin actually started dying!(2) We humans are meant to have exposure to the sun.
TASK:
Get 20 minutes of natural sunlight exposure each day.
(1) Link: http://www.webmd.com/mental-health/news/20021205/unraveling-suns-role-in-depression
(2) Link: http://articles.mercola.com/sites/articles/archive/2008/08/30/how-sunlight-can-improve-your-mental-health.aspx
Strict Sleep Routine (Self-Management)
Reading EQ 2.0 p.122-123
A publication from Harvard Medical School reports that 65%-90% of adults with depression have some type of problem sleeping(2) The same research found that 50% of anxiety sufferers have the same issues. Getting quality sleep and paying attention to your Sleep Routine will help you build and maintain your mental resilience.
Note: The National Association on Mental Illness says that a good exercise routine will help improve the quality of your sleep.(1)
TASK:
Build and maintain a Strict Sleep Routine:
(1) Link: https://www.nami.org/Learn-More/Mental-Health-Conditions/Related-Conditions/Sleep-Disorders
(2) Link: http://www.health.harvard.edu/newsletter_article/Sleep-and-mental-health
A publication from Harvard Medical School reports that 65%-90% of adults with depression have some type of problem sleeping(2) The same research found that 50% of anxiety sufferers have the same issues. Getting quality sleep and paying attention to your Sleep Routine will help you build and maintain your mental resilience.
Note: The National Association on Mental Illness says that a good exercise routine will help improve the quality of your sleep.(1)
TASK:
Build and maintain a Strict Sleep Routine:
- Turn off computers & tablets 2 hours before bed. The light coming off the screen is tricking your brain into thinking it is daylight.
- No caffeine after noon.
- No TV in bed.
- Go to sleep at the same time every night.
(1) Link: https://www.nami.org/Learn-More/Mental-Health-Conditions/Related-Conditions/Sleep-Disorders
(2) Link: http://www.health.harvard.edu/newsletter_article/Sleep-and-mental-health
Daily Lessons Learned (Self-Management)
Reading EQ 2.0 p129
Self-Management of emotions is a learned skill. One of the requirements is to be humble enough to know that you can learn from other people. We can learn from both their successes and mistakes.
TASK:
Identify a lesson that you learned from someone each day. Write that lesson down in your virtual journal.
Self-Management of emotions is a learned skill. One of the requirements is to be humble enough to know that you can learn from other people. We can learn from both their successes and mistakes.
TASK:
Identify a lesson that you learned from someone each day. Write that lesson down in your virtual journal.
Scheduled Mental Recharges (Self-Management)
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Readings: EQ 2.0 p.131-132
Your brain needs an break beyond just the sleep you give it at night. Research has found that your brain needs rest after anywhere from 90-180 minutes of work(1). Additionally, your brain uses 20% of your body's energy!(2) TASK: Deliberately schedule a 'Mental Recharge' into your schedule everyday. The activity can be different, but the task requires scheduling something for each day. (1) Link: http://www.entrepreneur.com/article/237446 (2) Link: http://www.scientificamerican.com/article/why-does-the-brain-need-s/ |
Recharge Ideas:
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Use Your 'Back Pocket' Question (Social Awareness)
Readings: EQ 2.0 p. 145
Conversations don't always go as planned, especially with new acquaintances. Help yourself increase your Emotional Intelligence and Social Awareness by keeping a 'Back Pocket' question ready for those awkward moments. First, you need to develop that question.......and make sure it is open ended!
Some thought starters:
"What do you think about._____?"
"What is the most interesting _________ to you?"
I have been asking people their thoughts on _________ recently because it fascinates me. What are your thoughts?"
TASK:
Use your 'Back Pocket' question once a day. Be aggressive looking for opportunities to use your question. Record the answers in your virtual journal.
Conversations don't always go as planned, especially with new acquaintances. Help yourself increase your Emotional Intelligence and Social Awareness by keeping a 'Back Pocket' question ready for those awkward moments. First, you need to develop that question.......and make sure it is open ended!
Some thought starters:
"What do you think about._____?"
"What is the most interesting _________ to you?"
I have been asking people their thoughts on _________ recently because it fascinates me. What are your thoughts?"
TASK:
Use your 'Back Pocket' question once a day. Be aggressive looking for opportunities to use your question. Record the answers in your virtual journal.
Emotion Investigator (Relationship Management)
Readings: EQ 2.0 p201-202
TASK:
In at least one conversation:
1. Identify one of the Five Core Emotions in the person you are speaking with.
2. Relay to the person that you understand how they feel about the emotion.
3. Record the interaction in your journal.
TASK:
In at least one conversation:
1. Identify one of the Five Core Emotions in the person you are speaking with.
2. Relay to the person that you understand how they feel about the emotion.
3. Record the interaction in your journal.
Listening Toes (Social Awareness)
Readings: EQ 2.0 p.160-161
How many times have you found yourself in a conversation with someone who is going on about something you are not interested in and your mind wanders off to other things? That is a sign of low social awareness, but we have all been there! This is a trick to help you stay engaged in a conversation and keep you socially in-tune with the conversation.
TASK:
Once per day, practice this technique and record it in your journal.
How many times have you found yourself in a conversation with someone who is going on about something you are not interested in and your mind wanders off to other things? That is a sign of low social awareness, but we have all been there! This is a trick to help you stay engaged in a conversation and keep you socially in-tune with the conversation.
- Recognize a situation where you are not listening or paying attention 100%.
- Intentionally press down on with the BIG TOE on each of your feet 3 times in unison.
- Direct your attention back to the conversation.
- Repeat this process whenever you 'drift' away from the discussion.
TASK:
Once per day, practice this technique and record it in your journal.
Public Observation Time (Social Awareness)
Readings: EQ 2.0 p.162-163
Recognizing the dynamics in a public group setting is a learned skill. Successfully identifying the emotional dynamics of a group leads to better social awareness skills.
TASK:
Spend 15 minutes in a populated area. See how many of the 5 Major Emotions you can notice. Take notes on your observations and record them in your journal.
Recognizing the dynamics in a public group setting is a learned skill. Successfully identifying the emotional dynamics of a group leads to better social awareness skills.
TASK:
Spend 15 minutes in a populated area. See how many of the 5 Major Emotions you can notice. Take notes on your observations and record them in your journal.
Project Yourself (Social Awareness)
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Readings: EQ 2.0 p169
This is a great task for developing empathy, a core foundation of emotional intelligence. Note that this is a controversial technique in therapeutic circles if not done correctly(1). Please do not take it to an extreme. TASK: 1. Watch the video on Empathy to the right. 2. Daily, project yourself into the 'shoes' of someone. 3. Write down how you think they feel? |
(1) Link: http://www.nytimes.com/2008/12/02/health/02mind.html?_r=0
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Daily Thank You (Relationship Management)
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Readings: EQ 2.0 p188
As adults we typically forget how to truly thank someone, yet research has show just how powerful those two words can be to the recipient. Simply saying 'Thank You' on a regular basis will help you build your emotional intelligence. TASK: 1. Watch the short video to the right. 2. Send one per day to someone saying 'Thank You' for something they have done for you or meaning they brought to your life. |
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Body Language Challenge (Social Awareness)
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Readings: EQ 2.0 p141
Reading body language is an art and needs to be practiced. An increase in your ability to read someones body language will increase your social awareness and emotional intelligence. TASK: 1. Watch the short primer on body language. 2. Each day observe one person's body language during an interaction for the 5 Core Negative Emotions. 3. Record the interaction in your journal. |
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Workplace Tour (Social Awareness)
Reading: EQ 2.0 p.156
Do you work in a large office, school or factory environment? There are most likely many things that you have not noticed about your work place as you have been in a routine.
TASK:
1. Take a 10-15 'Tour' through your worksite each day.
2. Intentionally notice something that you never noticed.
3. Record it in your journal
Do you work in a large office, school or factory environment? There are most likely many things that you have not noticed about your work place as you have been in a routine.
TASK:
1. Take a 10-15 'Tour' through your worksite each day.
2. Intentionally notice something that you never noticed.
3. Record it in your journal